, consider the pace you ran for your last 10-mile race or half-marathon. This pace is likely to be just below your lactate threshold, or roughly 80 to 85 per cent of your maximum heart rate, says Nick Anderson, the British cross-country coach. An even simpler
be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run
